This easy buffalo chicken salad is my go-to when I need a high-protein lunch on the table fast. With just four simple ingredients and about 10 minutes of prep, it delivers all the bold, tangy flavor of buffalo wings without the fuss. Plus, each serving packs 30 grams of protein, so it keeps you full and satisfied well into the afternoon.
Instead of loading up on mayo, I use plain Greek yogurt as the creamy base, then add just a touch of ranch for that classic buffalo-and-ranch combo. As a result, you get a lighter, healthy buffalo chicken salad that still tastes like game day. Best of all, it’s a great way to use up rotisserie chicken, canned chicken, or last night’s leftovers, which makes it perfect for busy weeks and easy meal prep.
Ingredients in Easy Buffalo Chicken Salad
2 cups of cooked chopped rotisserie or canned or leftover chicken
2 Tbsp Plain Greek Yogurt
1Tbsp Ranch
3 Tbsp Buffalo Sauce
2 Tbsp scallions, chopped (optional)
How to Make Buffalo Chicken Salad
- Chop or shred the chicken into bite-sized chunks and place into bowl
- In the same bowl add and mix in ranch, plain greek yogurt, and buffalo sauce
Nutrition Facts: This recipe makes 3 Servings of Chicken Salad: Calories: 219 Total Fat: 10 g Saturated Fat: 2 g Carb: 2 g Fiber: 0 g Sugar: 0 g Protein: 30 g Sodium: 522 mg
Variations of Buffalo Chicken Salad
One of the things I love most about this recipe is how easy it is to make your own!
Chicken: I usually reach for shredded rotisserie chicken because it’s quick and full of flavor. However, canned chicken is a great pantry-friendly option, and leftover grilled or baked chicken breast works just as well. Any cooked chicken will do the job here.
Heat level: If you like it spicy, add an extra tablespoon of buffalo sauce or a pinch of cayenne. On the other hand, if you’re making it for kids or anyone sensitive to heat, start with 1 to 2 tablespoons of buffalo sauce and add more to taste.
Ranch or blue cheese: Not a ranch fan? Swap in blue cheese dressing or sprinkle in a few blue cheese crumbles for that classic buffalo wing flavor.
Extra crunch: For more texture and a little extra fiber, stir in finely diced celery, shredded carrots, or chopped red onion.
Lower sodium: Since buffalo sauce is naturally salty, check labels and choose a lower-sodium brand if you’re watching your salt intake.
Buffalo Chicken Salad FAQs
Is buffalo chicken salad healthy?
Yes! Using Greek yogurt in place of most of the mayo keeps it lighter, while the chicken and yogurt together provide 30 grams of protein per serving. It’s also very low in carbs, which makes it a great fit for many eating styles.
Can I use canned chicken for buffalo chicken salad?
Absolutely. Just drain it well before mixing so the salad doesn’t turn watery.
Is this buffalo chicken salad gluten-free?
Chicken, Greek yogurt, and most buffalo sauces are naturally gluten-free. Still, check the labels on your ranch and buffalo sauce to be sure. To keep the whole meal gluten-free, serve it with veggies or tortilla chips instead of crackers or a wheat wrap.
Is buffalo chicken salad spicy?
It has a mild-to-medium kick, but the Greek yogurt and ranch cool things down. You can easily adjust the heat by using more or less buffalo sauce.
Can I make it without ranch?
Yes. Simply use 3 Tbsp of Greek yogurt instead, or add a pinch of dried dill and garlic powder for a similar flavor.
How to Store Buffalo Chicken Salad
Store your buffalo chicken salad in an airtight container in the refrigerator for up to 3–4 days, which makes it ideal for meal prep. Before serving, give it a good stir, since the yogurt-based dressing may separate slightly over time.
This salad tastes best served cold. However, if you’d like to enjoy it warm, like a quick buffalo chicken dip, microwave it in 30-second intervals, stirring in between, just until warmed through. Keep in mind that Greek yogurt can separate if it gets too hot, so warm it gently.
That said, I don’t recommend freezing this recipe. The Greek yogurt and ranch don’t hold up well after thawing and can turn watery and lose their creamy texture.
How to Serve Buffalo Chicken Salad
This buffalo chicken salad is incredibly versatile, so you can serve it just about any way you like!
For an easy lunch, roll it up in a whole wheat wrap or tortilla with some crunchy lettuce. Alternatively, scoop it into lettuce cups for a lighter, low-carb option.
It also doubles as a crowd-pleasing dip. Simply set out celery sticks, cucumber slices, and bell peppers alongside Wheat Thins or tortilla chips, and let everyone dig in. In fact, it’s a healthier twist on buffalo chicken dip that works perfectly for game day, parties, or an after-school snack.
Watching your carbs? Spoon it over a bed of mixed greens for a high-protein salad that comes together in minutes.
However you serve it, this easy buffalo chicken salad is sure to become a family favorite!
Buffalo Chicken Salad
Ingredients
- 2 cups Cooked chicken Rotisserie or canned or leftovers
- 2 tbsp Plain greek yogurt
- 1 tbsp Ranch
- 3 tbsp Buffalo sauce
- 2 tbsp Scallions optional
Instructions
- Chop or shred the chicken into bite-sized chunks and place into bowl
- In the same bowl add and mix in ranch, plain greek yogurt, and buffalo sauce
- Stir everything together until well mixed and evenly coated.
- Enjoy in a sandwich, on a salad or scoop up with veggies and or crackers.
Nutrition
About the Author: Rachel Roberts Registered Dietitian and Nutritionist
About the Author: Rachel Roberts Registered Dietitian and Nutritionist Rachel Roberts is a Registered Dietitian and Nutritionist in Rhode Island, a Certified Personal Trainer, business owner, mom, wife, and self-proclaimed foodie with over 20 years of experience in the field of health and wellness. She believes that healthy eating should not be complicated or time-consuming. Follow her on YouTube, Facebook, or Instagram for more Dietitian approved recipes and healthy lifestyle tips to improve your health.
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